Diet and Nutrition

Why Are Whole Grains So Healthy?

Scientists are still uncovering all of the benefits of whole grains. Whole-grain foods keep all parts of the grain. Processed foods keep only the part called the endosperm, which is the flour portion of the grain. That makes whole grain foods better sources of:

These and other nutrients are lost when the grain is refined for white rice or white flour. Even though some vitamins and minerals are added back to refined grains after they go through the milling process, they still are not as good as the original.

Eating More Whole-Grain Foods

To include more whole-grain foods in your diet:

Add barley or wild rice to soups, stews, and casseroles.

Choose:

oatmeal or another whole-grain cereal over corn flakes or other low-fiber cereals.

whole-wheat or whole-grain breads instead of bread made from refined flour.

Check the package to make sure the word "whole" is associated with the first item in the ingredient listing.

popcorn or whole-grain crackers instead of snacks made from refined grains.

The benefits of eating more whole grains are becoming clearer as scientists continue to examine the evidence. Researchers analyzed several studies totaling 149,000 participants on the relation between whole grains and heart disease. The findings showed a consistent association between eating at least 2 1/2 servings of whole grains a day and good heart health. The health benefits, researchers found, include a lower rate of:

In addition, the American Institute of Cancer Research suggests that diets rich in whole grains can reduce the incidence of certain types of cancer. Whole grains contain nutrients and compounds that can protect cells from damage that could lead to cancer. These include:

This article originally appeared in Chow Line, a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center and was adapted for use on NetWellness with permission.

Please note: only your personal physician or other health professional you consult can best advise you on matters of your health based on your medical history, your family medical history, your medication history, and how information from any of these databases may apply to you. Neither University of Cincinnati (NetWellness) nor any party involved in creating, producing or delivering this web site shall be liable for any damages arising out of access to or use of this web site, or any errors or omissions in the content thereof. (More)